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The 10 Best Exercises To Burn Fat And Lose Weight Fast

If you’re looking to set your internal systems to fat-burning-furnace mode and absolutely melt body fat as quickly as possible, the following 10 uber-intense, compound exercises are your secret sauce for robust weight loss and sculpting an improved, lean physique. For maximal impact integrate each fat-burning exercise into your existing workout schedule, or create a circuit out of all 10 to form one fat-torching full-body workout.


1. Exercise To Burn Fat 1 — Barbell Squat

Barbell squats, barbell squat

Target Muscle Group(s): Legs


With your feet firmly planted on the floor shoulder-width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Grasp the bar approx. one foot outside the shoulders and step outwards from the barbell rack. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat.

Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury.


Video Demo:



2. Exercise To Burn Fat 2 — Dumbbell Swing

dumbbell swing, dumbbell swing exercise

Target Muscle Group(s): Shoulders


Stand slightly wider than shoulder-width apart and place a dumbbell on the floor in front of your stance. Squat down, tighten your core, and grab the dumbbell with your palm facing your body. With your back straight, powerfully accelerate your legs upward and swing the dumbbell towards the ceiling, until it’s at eye level.

Maintain strong posture and lower the weight back down to the floor in one fluid motion. Complete 12 reps and repeat for the opposite arm.


Video Demo:


Exercises: 1 & 2 | 3 & 4 | 5 & 6 | 7 & 8 | 9 & 10

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • guest

    Would u do the entire 10 exercise in one sitting or split it up

    • Bryan DiSanto

      It’s designed more as a list of high-intensity, fat-burning exercises to integrate into your existing workout schedule, BUT all 10 can easily be combined for one ridiculously effectie full-body workout.

      Feel free, if you’ve got that killer instinct – LOVE IT!

      • Amani Crudup

        shut up with yo bigg a…………….

  • Heather Jameson

    Great post.
    Using almost the same exercises I managed to lose almost 70 pounds in 4 and half months.
    Check my story on weightloss-stories. com

    • Stormy Weather

      how long did you work out for?

  • Apocolyptica

    Run through a high crime area at night will motivate you to run really fast and burn those extra pounds off.

  • Toma

    Nice post: you should also present a LIVE video on the section Wellness of /

  • Tero

    How many reps should I aim for when doing the squat?

    • Bryan DiSanto

      Go with 12 reps/set.

      • Maz

        Thanks Bryan and how many sets for these?

        • Bryan DiSanto

          Do 2-4 sets per exercise. It’s up to you, but I’d shoot for anywhere between 12-20 sets in total for an entire workout.

          It’s up to you how you divvy everything up. I’d go with one “anchor” exercise for 4 sets (maybe goblet squats, dumbbell deadlifts, or dumbbell chest press), 3-4 additional exercises for 3 sets, and then a light-weight burnout set to finish it off (maybe pushups or dips).

  • Big J

    I’m about 5’7-5’8, 220 lbs. I’m wanting to lose a lot of weight, hoping to drop down to around 175 because of family-related health problems( heart disease, High Blood Pressure, and High Cholesterol. Are there any more that are very affective but can be done with only dumbbells? I don’t have access to a barbell/benchpress or anything else like that. I do have a ‘exercise machine’ ( Pull down, Legs, Army Pushups[sit on bench, vertical pushes], butterflies (the arms used to do the army pushups fold inward) and that’s about it. Are there any exercises that you would reccomend that I can do without going to a gym, or would going to a gym be ALOT more benificial?

    Thanks, Big J

    • Bryan DiSanto

      What’s up Big J — you can absolutely get killer results with dumbbells and bodyweight (as well as your in-home exercise machine).

      Typically, for anything barbell related, there’s always a dumbbell equivalent. Here are a few of my favorite fat-burning, muscle-building dumbbell moves to add into your routine (YouTube the names for a quick video demo, if you can’t find something specific please let me know and I’ll pull it up for you) —

      1. Dumbbell Snatchs/Swings (
      2. Dumbbell Clean & Press
      3. Standing Bent-Over Dumbbell Rows
      4. One-Arm Bench Dumbbell Rows
      5. Renegade Dumbbell Rows
      6. Dumbbell Chest Press (lying)
      7. Dumbbell Military Press (standing)
      8. Dumbbell Deadlifts
      9. Goblet Squats
      10. Dumbbell Lunges
      11. Dumbbell Split Squats

      Hope that helps!

  • Morris Beckham

    top 10 favourite fat loss exercises?
    # 1: Snatch – Uses almost every single muscle in your body, especially when you only use one arm at a time. This is not for people with bad backs or shoulders.
    # 2: Chin Ups – The best upper body exercise without a doubt. If you can lift your own body weight you are well on the way to achieving your fat loss goals. If you cannot support your body weight, you can simply modify this exercise to a recline row. This is where your feet are on the ground either on your heels or legs bent to make it even easier. But remember, it is much less effective.
    # 3: Swing – An easier version of the Snatch that does not require the weight to go over your head. One of the best exercises for your butt and those ugly fat deposits at the back of your legs!
    #4: Front Squats – I prefer this version of a squat for two reasons. First of all because it is safer for your back to hold the weight in front of your body rather than resting on your back. Secondly, by holding the weight in front you can use your arms as well, making this an even more effective exercise.
    #5: Push Up Variations – The list is almost endless but the push up is my second favourite upper body exercise. Variations you can use include T Push Ups, decline, incline, uneven, fitball, hands on medicine balls, you name it.
    # 6: Clean High Pull – This exercise combines a Deadlift with a Calf Raise and Upright Row to get your heart rate pumping and burn off that stubborn body fat.
    # 7: Clean and Press – Another full body exercise that hits almost everything. Like any overhead movement, this is not recommended if you have shoulder injuries.
    # 8: Deadlifts – These are great for a tight butt and back of legs. You can even stand a little wider in a Sumo Deadlift to target your inner thighs as well.
    # 9: Box Jumps – These gets the heart rate up and work your legs at the same time. The bigger the box, the bigger the return on your investment. Plus it makes it a little more challenging!
    # 10: Burpees – Although these are not technically a strength exercise, I had to throw this full body heart starter in. It is a killer!
    CHK OUT —

  • Coach Rollie

    Give advanced burpees a try. I start my Apocalypse Workout with them.

    Coach Rollie

  • Hicham Benhssayne